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1stdan2000
1stdan2000's picture
Secure weights

Hi everyone. Do you know of any weights that can be secured on the back of the neck and upper shoulders? I do back maintenance exercises with dumbbell weights balanced on the back of my neck and shoulders (whilst lay face down, I should point out) and I struggle to keep them in place and stacked. I'm aiming to have secure weights from 10kg to 25kg. Thanks in advance. Dan

Heath White
Heath White's picture

Frankly, I would try to find a different variation of exercise that works the same muscles.  If you are adding resistance to pushups, for example, you can do them with your feet elevated or on one hand.  Maybe face pulls or rowing exercises would work.  Maybe wear a weighted vest.  

Iain Abernethy
Iain Abernethy's picture

1stdan2000 wrote:
Do you know of any weights that can be secured on the back of the neck and upper shoulders? … I struggle to keep them in place and stacked.

I’d second what Heath said:

Heath White wrote:
I would try to find a different variation of exercise that works the same muscles.

Any exercise that involves precariously balanced weights could be potentially risky and hence a safer alternative with a higher risk to reward ratio would be my first thought.  

Maybe you could give details of what the exercise is and what is aims to achieve?

All the best,

Iain

Wastelander
Wastelander's picture

Sounds like you should be doing rows and deadlifts, to me. Is there a reason you're not just doing those?

1stdan2000
1stdan2000's picture

Heath got closest with mention of a weighted vest, I can't find one though with pockets/weights around the shoulders. Maybe I can adapt one. Thanks Iain, but don't worry I'm not doing anything risky or precarious. It's my neck on the line. And I mean that with the pun absolutely intended! My exercise routine is predominantly mat based , and built around gradual strengthening of my core whilst avoiding aggravating a back injury, And it's been very successful so far. The exercise I described is done whilst lay face down, lifting the shoulders to improve the lower back muscles. Originally I could only raise my shoulders an inch, unloaded, and not many times, but with carefully structured increments over time I have gotten upto 15 kg added with a greater range of movement. It's part of a package and not done on its own. Deadlifts would be cool. But I'm a long way off picking up an Unloaded bar from so close to the ground, and to be honest, I don't really want to. If anyone knows of or has seen something that would do want I want it to please let me know. I can't see anything on a search that is suitable. Thanks again.

Heath White
Heath White's picture

Istdan2000,

Here's a video with several bodyweight lower-back exercises.  The first one (using the ball) looks like it works what you want.  For greater resistance, move the fulcrum down your body (i.e. ribs -> abdomen -> thighs).  Or you can hold weights to your chest as he does at the 3:00 mark.

1stdan2000
1stdan2000's picture

Thanks Heath. That's something to aim for - if I can get to that level of strength, even without weights, I'll be elated. I'll be trying out the stool version at the gym later this week, I'll be happy if I can hold the position for 10 seconds for maybe 3 times.

Heath White
Heath White's picture

1stdan2000,

I am a real convert to bodyweight exercises ... for one thing, I find I am less likely to get injured.  For another, because you adjust resistance by changing the technique of exercise, instead of just adding/subtracting weights, I find I get more awareness of my own body.  Plus, you can do them nearly anywhere, at no cost.  

In  this case, if you need a lighter version of the exercise, you just want to decrease leverage.  So  either move the fulcum up your body (toward your chin), or get a taller stool (or other prop) and make your body less  prone when you do the exercise.  Adjusting those two variables should allow you to find what you need.

Best wishes!